The Recommended Daily Allowance (RDA) for vitamins, set by the Food and Nutrition Board of the National Academy of Sciences-National Research Council, has been used for years as a guide for determining the amount of vitamins needed for a healthy diet. The RDA is the estimate of the average daily requirement for a healthy person.
The Nutrition Facts label on food and supplements lists the Daily Value (DV), which is the percentage of the amount of a nutrient that experts believe a person needs in his or her daily diet. On food labels, it is usually based on one serving size for a person who consumes 2,000 calories a day.
When looking at the DV on the food label, aim to choose the foods with higher percentages of various vitamins and minerals. These foods are more nutrient-dense and are a good source of energy. As a general rule, make sure that if you are buying a food specifically for its vitamin content, it has 10% or more of your DV for that item.
Most food labels list the DV for the following vitamins and minerals: vitamin A, vitamin C, calcium and iron. These nutrients are singled out since most people do not get enough of them in their diets. The percentage of these nutrients that the food provides as part of your daily needs is listed. As an example, the label for milk (see label below) may list 31% for calcium. This shows that one serving of milk, which in this case is equal to 1 cup, will give you about 30% of the calcium that you need for one day.
Some foods are fortified with vitamins and minerals – on these foods you can see the DV for all the vitamins. Examples of these foods are cereal, oatmeal, protein bars, and some flavored drinks. It is important not to get caught up in all the foods that the supplementation occurs because it can be difficult to know if you are really getting the assortment of supplements the food claims. In addition, it is best to get the vitamins and minerals from their natural sources.
Rebecca
Rebecca Mohning M.S., R.D., L.D. is a registered dietitian and a certified personal trainer. She received her Bachelor’s degree in dietetics and her graduate degree in exercise and sports science from Iowa State University. She also has a personal training certification from the American College of Sports Medicine. Rebecca currently has her own private nutrition and fitness consulting business is the Washington DC area.